Vegan Cooking

Muhammara Red Pepper Spread-Pomegranate Walnuts

I think I lived in the Mediterranean in my last life eating Muhammara Red Pepper Spread- Pomegrante Walnuts. Fresh veggies, olive oil, sunny flavours, oh yes! Muhammara Red Pepper Spread represents everything that I love about this style of cooking. Vegetables prepared with savoury garlic and a bit of smoky, salty mysteriousness. Muhammara is a tasty side dish appetizer that hails from Aleppo, Syria. It is traditionally made with cut up bread inside the spread, and paired with pomegranate molasses, a middle eastern food staple. For my diabetic, paleo and low glycemic people I, of course, have processed my Muhammara Red Pepper Spread through the L.S.Livewell machine. This new Muhammara is low carb, vegan, and full of useful nutrients to enhance vibrant health.

Make mine gluten free

How can we make this recipe diabetic friendly, low glycemic and paleo compatible? It also needs to be easy and fast to create, not too expensive and great tasting. We are going to attack this together. You with your dreams and wishes, me with my can- do attitude and giant library of books from the seventies. If we take a moment to analyse our recipes, we can adjust our food so it fit nicely with our food-nutrition protocols and goals.

Let’s make it easy

For our Muhammara Red Pepper Spread to be diabetic friendly we are taking out the bread. Also, though the pomegranate molasses is a great tasting and interesting ingredient, we don’t need the added white sugar. Another important factor is time, as in, I need more! Making our own pomegranate molasses from scratch means 1 hour of you in the kitchen stirring the pot. So let’s throw that out. Instead of pomegranate molasses I have created pomegranate walnuts(5 minutes!). They are crunchy, sour-sweet, and made with monk fruit, a healthy zero calorie, zero sugar sweetener.

For your information

Below is a nutrient summary for the ingredients in Muhammara Red Pepper Spread with pomegranate walnuts. By making and eating this recipe you can support vitality for your body and mind.

Muhammara Red Pepper Spread

Here’s what I love about this recipe:

easy

fast

delicious

low glycemic

great for parties

vegan

Start out with nice red peppers. Examine them closely for bruises or soft spots.

Roast whole over gas range. I do them when I am working in the kitchen, so I can watch them as they cook. Roast for about 5 minutes and then turn them over. If you don’t have a gas range, half the peppers and place them face down on a cookie sheet. Broil until charred.

Wash charred skin off. Cut up and core your peppers to prep them for blending.

Blend all ingredients in a blender or food processor.

Sautee walnuts, lemon, monk fruit and pomegranate juice in a cast iron pan. It will start to caramelize. When done place on a parchment sheet to cool completely.

Change it up

Experiment with the flavour. Try Muhammara with parsley, roasted garlic, or with a side of sautéed onions. This yummy red pepper walnut spread is great as a sauce on a sandwich, or on top of a grain for dinner. Pomegranate walnuts also make a healthy snack: awesome on a salad, and tasty on your morning oatmeal. If you are using monk fruit as your sweetener you are guaranteed a low glycemic load and zero added calories. I find monk fruit to be easy to use and to digest. Muhammara Red Pepper Spread makes a great alternative to hummus, an easy-to-make, hearty appetizer, and a fantastic small serving guest food.

Muhammara (red pepper spread)- Pomegranate walnuts

This savoury spread is gorgeous to behold and easy to make. Paired with crunchy pomegranate walnuts makes a sweet spicy treat.

Author:Lisa Shaub

Prep Time:20 min

Cook Time:10 min

Total Time:30 min

Yield:8 oz

Category:Spread

Method:Roasting

Cuisine:Vegan Diabetic

Ingredients

For the Muhammara

2 red bell peppers

1 cup walnuts

1 clove garlic

1 tea smoked paprika

1/2 tea red pepper flakes

pinch of salt

1 tea sumac

1 tbl olive oil

For the Pomegranate Walnuts

1 cup walnuts

1 pomegranate

1 tea lemon juice

1 tbl monk fruit

Instructions

To make Muhammara

Char and clean peppers as instructed above. Blend peppers, walnuts, olive oil, garlic, spices and salt. You may need to scrape down the blender a few times to get it mixed. Sometimes a food processor can work better if the mixture is thick. Put your mixture in a bowl in the fridge.

To make Pomegranate Walnuts

Take the seeds out of the pomegranate. You may need to work over the sink as it is quite messy. Put all seeds in the blender and blend on high. Sprain the liquid. Discard pulp. In a medium size cast iron pan add walnuts, pomegranate juice, lemon juice and monk fruit. Cook on high heat until the mixture becomes thick and fully coats the walnuts, about 1 minute stirring constantly. When done place walnuts on a sheet of parchment paper, cool. To plate the spread spoon it into a nice bowl, add a layer of olive oil, some cut peppers with the walnuts on the side.

Notes

If you are not diabetic you can add in the bread. It makes for a thicker spread. For best taste, make the Muhammara Red Pepper Spread the day before. Walnuts should be made the day that you are eating them.

Blisted Shisito Peppers- Snacky Small Plates

Bite into these sweet-spicy jewels and your mouth fills with earthy, smoky flavour. Mind says “Big bag of salty, crunchy potato chips” body says “Yeah! These are good for us!”. Blistered Shisito Peppers are a low glycemic small plate sensation. For diabetic, paleo, or low sugar diets Blistered Shisito Peppers are a no-brainer appetizer. Not only are they tasty and salty, but also(great rejoicing…) contain health supporting vitamins and immune enhancers. This recipe is one ingredient, one pot, 5 minutes, done and dusted. This hot bite wonder makes an easy-to-cook-fast crowd pleaser, or a “I will eat all of it” side dish. Whatever way you slice it- Blistered Shisito Peppers! Oh yes!

From my town to yours

I first sampled this delicious, low carb hot pepper at my East Village N.Y.C. Japanese Izakaya(local pub), Takahashi. Blistered Shisito Peppers are a simple, fast, small plate appetizer that is our go-to snack whenever we want to have more fun at home and with our friends.

Fully loaded

In addition to being tasty, Blistered Shisito peppers are loaded with health supporters and nutrients.

Prevents cancer

Controls weight

Colon support

Supports cardiovascular health

Anti-inflammatory properties

Blistered Shisito Peppers are best served charred, salted, and accompanied with a side of lime. I know if you make this recipe that you will be choosing these over those over-processed potato chips. Who needs to feel all bloated and gross when you can feel happy, fun, and full of energy, with your belly shouting, “Hooray!”

Blistered Shisito Peppers- Snacky Small Plates

Blistered Shisito Peppers make a delicious, no fuss, small plate that is ready in 5 minutes. Salty, hot and sweet. Empty plates all around!

Author:Lisa Shaub

Prep Time:1 minute

Cook Time:4 minute

Total Time:5 minute

Yield:8 oz

Category:Vegetarian

Method:Searred

Cuisine:Vegetarian

Ingredients

8 oz shisito pepper

2 tsp olive oil

generous pinch of celtic sea salt

optional

lime

Save

Instructions

1.Wash your peppers. Leave the tops on.

2.Place in a cast iron pan, add oil. Turn heat on high.

3.Cook uncovered, turning often. Peppers will start to sear.

4.When peppers are soft turn off the flame. Plate them and salt.

5.Serve immediately

Save

Notes

If you are watching calories you can omit the oil. Just make sure to closely watch and turn the peppers often so they don’t burn. Blistered Shisito Peppers make a great cold or hot snack. They are also nice chopped up and added to salads and spreads.

Save

Blistered Shisito Peppers is the first part of our March series-“Snacky Small Plates”. Every week until the end of the month we will be exploring simple, tasty, low glycemic appetizers that support vibrant health. For more delicious snack recipes check out our previous posts Wild Mushroom Sofrito and Grandpa Joe’s Pickles.

I want a spoonful! If you make this recipe tag it on instagram with #lslivewell # livingwellisbest. See you in cyberspace!

The recipe “Blistered Shisito Peppers” first appeared on the blog L.S.Livewell.

Menopause Sleep Success Tea

Do you wake up at 4 am all hot and sweaty? Does insomnia have your mind racing like drinking two XL cups of espresso? Sleep problems and disruptions are a normal part of a woman’s journey into her menopausal time. This kind of insomnia can leave a normal, together person feeling, at times, like a crazy lady. I made this recipe for my own emotional and physical support, and I want to share it with you. With the help of my two friends, nettles and mint, we introduce balance and sleep success into our lives.

Two Herb Tea

A cup of Menopause Sleep Success Tea helps prepare you for a night of restful sleep. When I need to sleep, I try to drink 1-3 cups of Menopause Sleep Success Tea in the evening before bed. Our whole family has a cup, and I feel great knowing that my daughter and husband are consuming more vitamins and minerals.

Health Habits for Success

For my Menopause Sleep Success Tea I chose to use the herbs nettle and mint. Stinging nettle, or Urtica dioica, is one of six subspecies within the Urtica genus. Nettles have been used for centuries to assist with the symptoms of menopause. This helpful plant possesses nutrients that enhance circulation, boost immunity, and support better organ health. Because nettles have an earthy taste that some people don’t enjoy I pair them with delicious mint. Mint, or Mentha is a genus of plants in the family Lamiaceae (mint family). This useful herb has cooling properties that help control hot flashes. Cool Mint is loaded with anti-oxidants and has calming and balancing properties.

Good Choices also Help

To enhance your sleep it is best to limit your consumption of the below items, especially in the evening time.

coffee

white flour products- breads, muffins, cakes, etc.

alcohol

sugar

When I eat a more clean diet, I find that my sleep is greatly improved. Try an experiment, eliminate one of these per week and see if it helps your sleep. I understand that it is challenging to always be perfect. We do our best in the world in which we live. I feel it is important to know our triggers, and to find a workable balance. I know that if you make Menopause Sleep Success Tea for yourself that it will quickly become a big part of your daily wellness routine.

Menopause Sleep Success Tea- Nettles and Mint

This delicious tea helps to support the body with minerals and vitamins. Earthy nettle combines well with light and calming mint to relax and refresh your body. Drink 1-3 cups per night for a calm night of sleep.

Author:Lisa Shaub

Ingredients

2 tbl dried stinging nettle

2 tbl dried mint

16 oz filtered water

Instructions

Boil the water. Turn off the flame and throw in nettles and mint. Cover to steep for at least fifteen minutes. Pour a cup for yourself and anyone present. Enjoy!

Notes

The longer the herbs steep the more nutrients you will get in your cup. You can steep it overnight and drink in the morning. After 24 hours I like to keep the mixture in the refrigerator in a glass mason jar. After 3 days if you have anything left you can pour the whole thing on to any houseplants, who also love this tea!

Saffron Golden Milk- Coconut Chai

Sensuously Delicious- And Healthy

Saffon Golden Milk- Coconut Chai is a great idea at any time, not just on Valentines Day. My Saffron Golden Milk is a sunny yellow color, layered, for extra drama, with sweet pink saffron coconut cream. This delightful non-dairy milk drink is not a sugary snack to leave you feeling depressed and bloated. Not at L.S. Livewell, thank you very much! This tasty treat is sweetened with 0 calorie and health enhancing monk fruit. Now you can have fun while committing to low sugar eating, and satisfy your vegan side too.

My sweet and creamy Saffron Golden Milk is yummy enough for company, but it is also built with super star ingredients that enhance vibrant health. You may be having a special guest for Valentine’s Day, and want to serve them a delicious beverage. Or maybe you are surrounding by naughty, tempting treats and want to make something for yourself that tastes amazing but also works to support your health.

What do we have here? Sugar stabilizing saffron,cinnamon and tumeric, and cancer fighting ginger. To sweeten my heavenly beverage I chose monk fruit, which has 0 calories and is a great choice for diabetics.

The creamy base of our drink is coconut milk, which promotes the bio-availabity of tumeric, also known as curcumin. The presence of the coconut milk makes the awesome health promoting substances within the curcumin easier for the body to pick up and use, like a helpful, useful tool. An added pinch of black pepper also works in this way when combined with coconut and tumeric. In combination all of these ingredients work together to support vibrant health for diabetics, those with sugar issues, and everyone else who wants to live an energized life.

Saffron is a spice derived from Crocus Sativus, in the family Iridaceae, commonly known as the “saffron crocus”. It is the world’s most expensive spice flower. In addition to providing a beautiful colour to dishes, saffron is a known blood sugar stabilizer. With only 3 stigmas per saffron flower it takes over 4,600 flowers (or 14,000 stigmas) to produce just one ounce of top grade saffron.

Instructions

First make the golden milk by adding the tumeric, cinnamon, black pepper, coconut cream, and monk fruit to the ginger tea. Bring mixture to a boil. Turn off flame, then pour into serving cups.

Combine the ingredients for the saffron cream. Add the coconut cream, saffron threads (dry, do not soak- too much water will ruin the creamy texture), the beets, the monk fruit. You may need to blend in a food processor so mixture is smooth, but don’t blend it for long, or it may heat up and become thinner. You want a thick cream consistency. Taste it, and correct flavour. Serve the saffron cream on the side in a beautiful container. Right before serving you can create an original painting in your cups by dripping five or six drops on to the top. Serve immediately, as the heat from the tea will make the drops start to lose their shape.

Notes

Be careful with tumeric as it can stain your hands or any table cloths. If you want extra health benefits or a stronger taste add in the nigella seed oil (another great diabetes supporter), extra cinnamon and grated ginger. These ingredients can really pack a flavour punch and are fantastic for supporting your body. You can also play around with the colour of the saffron cream add in. It is pretty to make two versions of this cream, one lighter and darker, and swirl them together right before serving.

Every day ginger tea- healing elyxirs

Every Day Ginger Tea- No flu for me, thanks!

Everyday Ginger Tea is a fantastic cold and flu defence system. Paired with zesty lime and fragrant Manuka honey, this tea is an unstoppable warming tonic to fight colds and flu. Personally, I have been brewing and drinking Everyday Ginger tea for about twenty years. As soon as it hits October I pull out the soup pot and start cutting up ginger. It is easy to brew a big pot of Everyday Ginger Tea on Monday, and get everyone in your family drinking it all week long.

Ginger, the root of zingiber officinale, has been safely used to treat many conditions for thousands of years. This remarkable root is excellent for detox, weight loss, and as an aid to diabetics for maintaining stable blood sugar. Everyday Ginger Tea is easy to make; just cut some ginger, boil it, add lime, and sweetener if you need it, and you are done! Tasty and refreshing.

3 ingredients, 1 pot, 5 minutes

Healing Elyxirs-Our On-line course for February

“Everyday Ginger Tea” Is part one of our on-line series for the month of February called “Healing Elyxirs”. Together we are going to make teas and drinks that support our health, are simple to make, and taste wonderful.

To further your knowledge

As a part of this course every week I will feature a health related book that I have in my library at home. These are great reference books that I consult every time there is a health issue in my family. It is empowering to build a library of knowledge, as information is power! The link is below and I will receive a small commission from any sales.

Today’s book is “Prescription for Nutritional Healing” by Phyllis and James Balch. This book is fantastic, easy to use, and in it’s fifth edition. You can look up your issue by name and find answers in terms of suppliments, food choices, or how it will be approached by your physician. This is a very big book and has big answers. A must have!

I want a spoonful! Show me how you do it! If you make Everyday Ginger Tea, tag us on instagram with #lslivewell #healing elyxirs #livingwellisbest

The post “Everyday Ginger Tea- Healing Elyxirs” first appeared on the blog L.S.Livewell.

Everyday Ginger Tea-Healing Elixirs

Ah, Everyday Ginger Tea! So zesty, warming and spicy. The strong taste of the ginger paired with fresh tasting lime and fragrant Manuka honey. What a combo!

For success with kids: When serving Everyday Ginger Tea to children be aware that the taste can be stong for them. When I give this tea to my daughter I use 2 tbls of the completed Everyday Ginger Tea to 1 cup of heated water. I ask her to taste it to make sure that I have added enough honey. She usually likes her tea sweeter than mine. Children can be picky about flavours and textures, and you will want to present them with a drink that tastes good to them. It is fun to get them involved, then they are more likely to participate.

Caution:If you are pregnant or nursing, or have another health concern-be careful with this and any other supplement. Always consult your doctor.

Author:Lisa Shaub

Prep Time:5min

Cook Time:5 min

Total Time:10 min

Yield:16 oz

Category:Herbal Tea

Method:Boiling

Ingredients

4 inches of ginger or 1/2 cup- cut into slices

16 oz filtered water

2 limes squeezed

1 Tbls Manuka honey (diabetics substitute Monk Fruit)

Add ons (optional)

1 dried red chilli pepper crumbled

extra lime

tumeric

Instructions

Place the cut ginger in a sauce pan. Add water. Boil for five minutes. Turn off the heat. Once the tea has stopped boiling and strain out big pieces. Squeeze and add your limes. If the tea is not at boiling temperature the lime will be processed by the body as a raw food. Your tea will contain the delicate enzymes and vitamins present in fresh lime juice that are lost with heating it to boiling point. The same is true for Manuka honey, which should not be heated.

Notes

Add ons- For extra flu fighters add the juice of two more limes, tumeric, and chilli. This tea is not for taste bud wimps! With these extra add ons the drink becomes very intense. I usually find that when I am sick this combo makes me feel so much better that the taste does not bother me. With these add ons, your tea becomes loaded with vitamin C, lutein, and curcumin.

Power Souping

Today is the last post in our monthly series “Soup Beautiful Soup”. If you are diabetic, paleo, or just want to cut down on carbs we have covered a lot of ground in this on-line soup making workshop. You have learned about how to make healthy soups fast with our post how to use a pressure cooker, and creating your own soup stock from scratch with easy vegan soup stock. In the recipe realm we have the easy to use and adaptable low carb black bean soup and the idea that if we are really busy and can’t do a made-from-scratch soup, we can use a healthy ready made soup with a delicious five minute add on like wlld mushroom sofrito- soup add on. We have even talked about how to feel about soup with yesterday’s soup beautiful soup- well said post.

A soup book for your soup toolbox

Since we are talking about soup, I wanted to give you a resource that can amp up your soup knowledge and lifehack file. I recently came across a lady who specializes in soup. She is Rachel Beller, a Los Angeles based dietetics nutritionist. Her informative book, “Power Souping” has great tips, whole food recipes and useful ideas about using soup for success with your whole life eating regime.

Fiber- the silver bullet

The thesis of this book is that the current juice craze- juicing for health and weight loss, presents an incomplete nutritional picture. Fiber, a crucial element for stomach and colon health, has been eliminated in the juicing process. She, like me, feels that consuming whole foods is of great dietary benefit. The added advantage of using soup for health is that when it is blended it is easier for the body to digest. Like juicing, soup is convenient (the easy serving size), delicious, satisfying, and presents the body with the easily assimilated nutrients it needs.

Food Autopsies- Uncovering the truth

I loved that she did “Food autopsies”- unveiling foods that are salt laden, loaded with fat and have heavily processed proteins and carbohydrates. Her recipes are mostly vegan, but there are a few that are made with dairy or chicken. These can easily be adapted for a vegan diet.

Smoothie Soups? So Yum!

There are many great recipes, included a wide range of smoothie bowls. This easy to use and fun breakfast item means layering a blended smoothie with other breakfast ingredients, such as cut fruit, nuts, supplement powders and nut mylks.

“Power Souping” presents good nutritional information: per serving calorie count for individual ingredients, protein levels, and tips on how to make better eating choices. Now you have all the facts on why raw walnuts will beat sugary granola in the nutritional race to top off your smoothie bowl. Speaking of smoothie bowls, Rachel Beller’s “Inner Child-Peanut Butter and Jelly” bowl is calling to me from my kitchen right now, I can not resist!

Food, Community, Sharing the laughs!

Thanks for participating in our “Soup Beautiful Soup” series in the month of January. Remember that I want a spoonful! If you make any recipes from L.S. Livewell tag us on instagram with @l.s.Livewell, #lslivewell, #livingwellisbest, or #soupbeautifulsoup. Check us out next week for next month’s on-line workshop about “Healing Elyxirs”. Living well is best!

The article “Power Souping-By Rachel Beller- Book Review” first appeared on the blog L.S.Livewell.

Wild Mushroom makes it better

Wild Mushrooms Sofrito is a tasty flavour enhancer to add to your pre-made soups. I have been throwing this sofrito onto anything that needs a kick. You may be diabetic, watching your carbs, or just trying to eat in more of a vegan way. If so you can pump up your bland grocery bought soup with this easy to prepare sauce.

As it has been cold in N.Y.C., I have been obsessed with cooking meaty tasting mushroom. I also feel that as winter goes along I crave the green, spring-ish presence of fresh parsley. A great combo with parsley is earthy and aromatic garlic. For this recipe I chose to use the Maitake, or hen-of-the woods mushroom, which in addition to possessing a great nutritional profile, are thought to have diabetes benefits.

Although I try every night to make my family a home cooked dinner, sometimes it just does not work out. There are guitar concerts, work presentations, and late nights sewing (especially for Kentucky Derby hat production). On those nights I still want my family to eat healthy, so no pizza please! What gets me through the time crunch is preparation. I buy healthy soups from brands I have researched, and I doctor them up with yummy ingredients for maximum taste and nutrition.

This easy sauce can be prepared in about five minutes and will transform your store bought vegan soups into a fiber rich, vitamin packed, and home cooked tasting meal.

Based on the links above, a 2 oz. serving of wild mushroom sofrito will provide the below nutrients:

Niacin and B Vitamins

Vitamin C, B6 and K

Copper, Selenium, Potasium

Polysaccharides

Folate, Iron

A good source of proteins for vegetarians

Rich in fiber

Make sure to be extra picky about the soups that you chose for those busy nights. Pre-made soups are often loaded with salt, sugar, preservatives and fillers that will bring your sugar up, such as potato or rice starch. You will often find a better quality soup in your refrigerator section. For the purpose of this post I like Hale and Hearty brand white bean, or mushroom barley soups. If you have a slammed month ahead, you may want to buy a few containers of soup to stash in the freezer. You won’t be sorry!

This post is part three of our “Soup Beautiful Soup” series. We are spending the month of January analysing soup, creating short cuts and life hacks to make your meals faster, thriftier, more nutritious and of course, delicious. In the past few posts I have talked about saving time by using a pressure cooker, creating simple soups that can contribute to other healthy recipes, such as low carb black bean soup, and recycling your veggies scraps for easy vegan soup stock.

Notes

About mushrooms- Buy your wild mushrooms from a reputable store as some mushrooms can be toxic. Don’t wash your mushrooms until right before you are cooking. If you do they will become soggy. Because of firm cellulose walls of the mushrooms they require water and heat to release their abundant nutrients. By turning off your heat and lowing the dish temperature to below boiling, then adding your garlic and parsley, these ingredients will be processed by your body as a raw food, with the benefit of all of their vitamins and enzymes intact.

Salt-If you are watching your salt you can add extra water and veggies to your soup to cut the sodium down. When I am doing this I find adding extra onions and garlic can bring up the flavour factor.

Use-You can easily substitute a different kind of mushroom, or fresh herb, just keep the quantities the same. I often make double of this recipe. Wild mushroom sofrito works well as a stand alone dip for guests, on top of stews, or as a side for brunch.

Give me a spoonful! If you make this recipe or anything else from our January series, don’t forget to tag them on Instagram with @l.s.Livewell, # soupbeautifulsoup, or #lslivewell.

The post “Wild Mushroom Sofrito- Soup Add on” first appeared on L.S. Livewell

Easy Vegan Soup Stock

Easy Vegan Soup Stock is simple to make and gives you back flavour tenfold. This recipe is the second part of our January “Soup Beautiful Soup” series. The term was coined by pressure cooking maven, Lorna Sass. Easy Vegan Broth is a great base for future soups, can be used to enhance sauces, or to amp up deliciousness for all of your recipes.

More from the Borscht Belt

You all know my Grandmother, Bubby Lilly. She was the Queen of Thrift. I remember once getting a call from her as I was packing for a trip to Paris. Paris! The land of the red geraniums on the windowsill, with the croissants baking and everywhere a moveable feast. I had saved up some money, and was planning on spending it on a really fine quality truffle oil.

” I am so excited to go! I have been planning this trip for a year…”

“Paris? Better you wait until you are married.”

“…and it is the best truffle oil in the world.”

“Lisa, dear, first off, don’t throw away money. Truffle oil? That sounds very high. If you want to learn to cook, start with soup.”

“But Grandma…”

“My soup is so good even the dogs want to want to eat it. And next time you take a trip you come here, to West Palm Beach.”

Practising Thrift can be Tasty

It does not take much to make a broth, just the right bits and bobs from your left over veggies. Save a bag of scraps like carrot tops, celery stalks, onion pieces, and left-over garlic. Even the pulp from juicing can go in that mix. Just throw these into some water and simmer, and in about an hour, you have a rich tasty broth that can take any food to the next level.

Time Saving Pressure Cooker

Don’t be skimpy with the veggies. I like to fill up the pot to get maximum flavour. I always use organic produce, as if you are boiling your veggies, you don’t want lots of chemicals in the broth. Soup stock can be used in a myriad of ways. If you cook on a stove top it takes about an hour, but you could save time by using a pressure cooker. Supercharge your flavour, enhance bean dishes like our low carb black bean soup, and yummify your sauces.

Making your own broth from your left over veggies is doing what your grandmother always told you to do! Don’t throw that money in the trash! Spend your pennies on things that you really want and need, like gorgeous black truffle oil!

Easy Vegan Broth

I like to save a bag of veggie scraps to throw in the stockpot. Certainly, not spoiled produce, but a few days old is fine. I use everything except carrot greens which contains some toxins. Just keep in mind that it will be a flavour meld, so if you add beets expect a pink and borscht-y broth. Experiment with different tastes. Root veggies can also add depth. I have kept them out of this recipe so it remains low carb.

Author:Lisa Shaub

Ingredients

3 organic carrots

3 sticks organic celery

1/2 organic white cabbage cut in pieces

5 cloves garlic chopped

2 onions chopped

1 bunch of scallions, chopped

Whatever leftover veggie pieces you have over the last couple days.

Herbs that you like (I use bay, parsley, fennel, and oregano. You may want to change it up if you are making an Asian inspired stock)

32 oz quality water plus more to keep the pot filled as it boils off.

Instructions

Add all ingredients to a big soup pot with a good fitting lid. Boil on medium heat in the covered pot for around 1 hour. Taste and add more water. Adjust seasoning. If you would like a stronger flavour, add more water and more veggies. Cook for another half hour. Make sure the water level stays at the middle of the pot. If you are using a pressure cooker, bring it up to high pressure, cook for fifteen minutes, cool down, test taste and add more water. If necessary cook for ten more minutes. When your stock is done, let it cool, and strain out veggies. Sometimes I like to blend in the soft veggies like carrots and celery, so make a thicker stock. An immersion blender works well for this.

Notes

If you want to create a concentrated stock, put 8 oz into a small pot and boil it down to 4 oz. Use this to fill ice cube trays to freeze. Once frozen keep the cubes in a plastic bag in the freezer. Add these as needed into a sauce or a veggie stir fry. If you want to create a clear consume, wrap your herbs in a cheesecloth so they can be cleanly disposed of when you soup is complete.

Low carb black bean soup

Soup Beautiful Soup

Low carb black bean soup is the first part of our January series, “Soup Beautiful Soup”. Think hot and spicy, with tasty veggie add-ons like onion, cilantro, and avocado. I can almost hear the Mariachis singing! I was recently asked by my Aunt Lynn to explain the whole pressure cooker and cooking black beans from scratch thing. If those issues are also on your mind, check out last week’s post, How to Use a pressure cooker.

Low carb, diabetic, low sugar

Low glycemic black bean soup is a great food choice for diabetics, vegans, and anyone who needs more energy. Like me for example! Black beans are rich in fiber, anthocyanins, and bioavailable zinc. One eight ounce serving of black beans has 15 grams of fiber as well as 15 grams of protein. For more specific nutritional information about black beans, check out this detailed post from whf.

Low Carb Black Bean Soup

This diabetic friendly black bean soup bean makes a nutritious lunch or dinner. If I am eating carbohydrates I enjoy pairing it with quinoi or freekah. For those on a paleo or low carb diet, adding raw veggies and avocado to your soup makes a filling, energy packed meal.

Author:Lisa Shaub

Prep Time:10 minutes

Cook Time:20 minutes

Total Time:30 minutes

Yield:16 oz

Category:Soup

Method:Soup

Cuisine:Mexican

Ingredients

For the beans

8 oz black beans soaked over night

32 oz filtered water (for cooking beans)

16 oz filtered water (for creating soup)

1/2 onion chopped

1/2 cup chopped cilantro

2 clove garlic chopped

salt to taste

1 crushed red chilli

1 tbl smoked paprika

extras

avocado

1/2 chopped raw onion

1 chopped tomato

1/3 cup chopped cabbage

1 lime squeezed

Instructions

Cook beans and 32 oz water in cooker on high pressure for twenty minutes. Turn off and check beans for softness. For regular stove top cook on medium 1 hour or until soft. Salt to taste.

Notes

Using a cast iron pan is an easy way to add more iron to your diet. You can also increase nutrients by adding raw veggies once your soup has stopped boiling, as if foods are kept under boiling they are processed by the body as a raw food. I personally like my soup to be very flavourful, so will add more raw garlic, mustard, apple cider vinegar and chillies to give it a nice barbecue flavour, try playing around and see what you can create.

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Below is the nutritional information for this recipe made with a whole avocado, which will add approximately 400 calories to your meal.

How to use a pressure cooker

Pressure Cooker- At L.S. Livewell January is “Soup Beautiful Soup” month. We are spending this whole month going through the ins and outs of making beautiful, delicious, and nutritious soup. A pressure cooker is a fantastic tool for making soups with greatly reduced the cooking time. Think of this- tasty black beans in savoury, cilantro scented broth, or maybe creamy red lentils with the punch of garlic and chilli. That sounds fine right about now! Soups are great if you are diabetic, trying to live a low carb lifestyle,or just want to eat more healthy. Those yummy soups can be ready in the time that it takes to listen to a podcast. For busy people, such as myself, using a pressure cooker can great.

Pressure cooking

With this amazing tool you can prepare home cooked meals in a fraction of the time. The pressure cooker is fine for cooking hard pulses, such as beans, and hard root vegetables like potatoes, squash and turnips. It is also works great for situations where you want the melding of flavours, but don’t have a few hours to cook the ingredients together.

This lady rocks!

For more detailed information about pressure cooking I highly recommend Lorna Sass’s wonderful book ” Recipes from an Ecological Kitchen”. She has charts of cooking times for beans, veggies, and grains, as well as many great tips and recipes. It is really worth investing the time, as it will save you lots!

How to use a pressure cooker

Healthy, home cooked meals are easily made more quickly using a pressure cooker. From start to finish, you can have tasty, made from scratch soup on the table in the time it takes to listen to the news.

Author:Lisa Shaub

Prep Time:5 min

Cook Time:20 min

Total Time:25 min

Yield:8 oz

Category:Dinner

Method:Pressure Cooking

Cuisine:Dinner

Ingredients

32 oz quality water

8 oz. beans (turtle, chick, kidney, white or black-eyed)

Instructions

Pour beans into cooker, add water. Do not include salt, as it will effect the cooking process. Seal the arm. Bring the cooker up to high pressure. When you hear the sound of the steam and it is on the high pressure mark, slightly reduce heat to medium, while still maintaining high pressure. Let the beans cook for twenty minutes. You should smell them cooking at that point. Reduce pressure and open the cooker. Taste the beans to make sure that they are soft. If they are perfect proceed to the next phase by adding your seasoning.

Notes

You can cut down on cooking time by soaking your beans before cooking. Place them in a glass jar full of high quality water. Leave uncovered over night. The next day when you are ready to cook discard the water. Use the soaked beans as you would dried beans. Make note of the time the soaked beans need to cook as it will be shorter than dried beans. Time will vary depending on your altitude and climate.

If you are cooking for dinner in the morning and don’t have enough time to cook the beans fully try this simple trick from the pioneer times. After cooking, turn off the stove. Keep the beans sealed in the cooker. Wrap the pot with towels and leave it. The heat that is in the cooker will be insulated and will keep the beans cooking all day.

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Hi, I’m Lisa! I love to cook and eat delicious, low-glycemic vegan food. L.S.Livewell is a place for diabetics, paleos and everyone who wants vitality. Life hacks, short cuts and tips. Living well is best!…